Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out. Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Sure, summer isn’t for a while yet, but that isn’t an excuse not get into shape! To target these tricky-to-hit muscles (thighs and the surrounding ones,) beginners should do each of the standing exercises 15 to 20 times; the intermediate and advanced 25 to 30 times. This routine has been created by Matthew Hurst, who is the owner of Training Zone.

Wide-Stance Squat

(A) Stand with feet slightly wider than shoulder-width apart and toes pointed out to 10 o’clock and 2 o’clock.
(B) Slowly lower for two counts into a squat position. Hold the squat for one count, then straighten your legs for two counts to go back to the starting position.

First-Position Plié Squat

Begin with heels touching and toes slightly turned out. (A) Keeping heels together, rise up onto your toes. (Hold on to a wall if you feel wobbly, but maintain posture.)
(B) Bend your knees into a half squat for two counts, then come back up in two counts, keeping heels together.

Squat with Ball

(A) Position your feet shoulder-width apart with toes pointed straight ahead. Place a medium rubber ball (or a knotted beach towel) between your legs just above the knees.
(B) Squeezing your inner thighs to keep the ball steady, lower into a squat for two counts. Hold for one, then return to standing for two counts.

Wide-Stance Arm Swing

(A) Place your feet just wider than shoulder-width apart and point toes to 10 o’clock and 2 o’clock. Grasp a dumbbell (three to five pounds for beginners, 8 to 12 for more advanced) vertically in front of your stomach.

(B) With arms straight, lift the weight to shoulder height as you lower into a squat for two counts. Hold for one count, then slowly lower the weight and return to standing for two counts.

Inner-Thigh Press with Rubber Ball

Lying on your back on a mat, bend your knees so that the soles of your feet are flat on the floor. Place a medium rubber ball (or a knotted beach towel) between your knees. Contract your inner thighs to squeeze the ball for 30 seconds. Relax for 10 seconds, then repeat the cycle four more times.